Food glorious food

Posted: May 31, 2013 in Uncategorized

Don’t think of it as a diet. Think of it as healthy choices. Food is really REALLY important and if you want to get the toned look, reducing your body fat is the only way to do it and to risk stating the obvious, in order to lose weight you have to consume less calories than you burn.

The ideal level for a great fit body look is about 18-20% body fat with your BMI about 19-21. Fitness and health really is 80% diet so don’t work out so you can eat what you want. You won’t get the results – FACT.

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CARBOHYDRATES

Carbs are crucial to a healthy diet but choosing the wrong one is a big mistake. Carbs are made from glucose which is a sugar. Sugars need to be avoided as much as possible as they are simple in structure and are burned quickly or stored as fat. Stay away from processed foods as they are high is sugar, salt, fat and will not only stop you losing weight but also make you retain water and bloat. Avoid all foods with white flour as a rule. A good tip on how to avoid bad carbs is to think about it like this: White is shite

Carbs you should avoid:

Potatoes
White bread * like the plague people!
Cake
Biscuits
Pizza
Pasta

Carbs you should eat:                                      

Brown/ wholemeal bread                                    
Brown rice                                                 
Lentils                                                  
Sweet potato                                               
Cous cous                                                
Oatmeal                                                  
Wheatgerm
Rice cakes

The best carbs have a low GI, this is the glysemic index. When you eat low GI carbs they keep you fuller for longer and they also take more energy to break down. This means you’re burning calories or using energy breaking down your food off. This is what you want. If you are eating properly you WONT feel hungry between meals but if you do, try water, you’re most likely just dehydrated. Recent studies have shown that thirst is often misinterpreted as hunger so drinking is a good way to ensure you don’t over eat and that you drink the recommended 8 glasses of water a day.

PROTEIN

Proteins are the most important food group when you are looking to get really fit and will make the big differences with muscle gain. Protein is anything that crawls, swims, cheeps and gallops. O yea and that means insects too if you’re the adventurous type! There is also protein from plants called whey which is the main ingredient in many protein shakes. There is also loads of protein in tofu and dairy is also protein but we’ll get to that later…

IT is crucial to eat protein after working out, ideally within 30 minutes. When you work out, specifically with weight training you rip the muscle fibres. In order to gain muscle these have to knit back together again kind of like when you sew up a hole in your trousers and it gets thicker. In order to do this you need to eat protein after you’ve worked out so you give your body the energy to mend itself, making your muscles bigger and making you look sexy!

For every pound of muscle you gain your metabolism will increase meaning your resting calorie burning intake so it just gets better and better. IT WILL NOT MAKE YOU BULK UP!

Good types of protein to eat:                    

Eggs (especially egg whites)                
Fish                                            
Foul
Beef
Tofu
Whey
Ham

Proteins to avoid:

Fatty and processed meats like burgers

Try this recipe: Scrambled eggs with vegetables – ideal for a pack lunch

Eggs x3 3 whites’ one yolk
Spring onion
Spinach
Tomato
Mushroom

Mix eggs and combine ingredients in a pan. Takes only 5 minutes and it’s an epic protein fix!

VEGGIES & FRUITS

EAT AS MANY AS YOU WANT whenever you want! An ideal diet will have more veggies than carbohydrates. Technically vegetables are carbohydrates they are just a different type. I usually try to have my dinner of for example chicken and then have loads of veggies or a salad instead of loading up on potatoes; it’s a much healthier meal that way.

Ideal snacks:

Carrot sticks
Cucumber
Avocado
Grapes
Apples
Tomato

DAIRY

So as I was saying before dairy actually is protein too. Obviously most dairy is high in fat but this is not always a bad thing. The best way to eat dairy is to have low fat options and not more than 3 a day.

Ideal options:

Semi skimmed milk
Light natural yoghurt
Low fat butter
Try olive oil and vinegar for a salad dressing option
Low fat mayo

Try this recipe:

Shakes are a really good way to fill you up if you’re feeling peckish.
Banana x2 or strawberries
Semi skimmed milk 1 pint
Tbsp ground almonds
Teaspoon cinnamon (adding spice to things boosts your metabolism)
Teaspoon peanut butter

Blend

Take home points

  • White is shite
  • Avoid processed foods
  • Take a protein hit straight after your workout to boost the muscle healing process
  • Try low fat dairy options are a great way to get good fats and proteins in your diet
  • Shakes are a great way to fill up
  • Try drinking water if you’re hungry you may be dehydrated
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